S G Recipes: USEFUL COOKING/BAKING SUBSTITUTIONS and FOOD FAMILIES

If you haven't noticed them yet, there are some ingredient substitutions on the Internet that will help in our preparation of food.  I have tried some, but not all, and find they are a good place to start.  You may have to tweak a little for your own tastes.  Also, I have added some food families you may be interested in , related to sensitivities.

From University of Nebraska, Lincoln

Buttermilk:  1 T white vinegar + milk to make 1 cup.  Let sit 5 mins.  (I used this in a Pumpkin Bread recipe that called for 1 c buttermilk, and it came out great.)

Chili Sauce: 1 c tomato sauce + 1/4 c   brown sugar + 2 T white vinegar + 1/4 tsp cinnamon     +  dash allspice  (If tomatoes do not bother you)

Fresh Herbs:  1 T fine cut fresh = 1 tsp dried or 1/2 tsp ground

Fresh lemon zest:  1 tsp = 1/2 tsp lemon extract (may be more tolerable)

Mayonnaise (salads/dressing):  1 c = 1 c pureed cottage cheese

Tomato Juice: 1 c = 1/2 c tomato sauce + 1/2 c water

Tomato soup:  One 103/4 oz can =  1 c tomato sauce + 1/4 c water

Red Wine: same amount of cranberry juice ( a histamine food) (check label)

White Wine:   same amount of apple juice

From    Allrecipes.com

Beer:  1 c = 1 c chicken broth (homemade, of course) 

Cottage Cheese   1 c =  1 c ricotta or farmers 

Cream of Tartar (a byproduct of wine making): 1 tsp = 2 tsp vinegar or lemon juice

Garlic (1 clove) = 1/2 tsp garlic salt (adjust the salt in recipe)

Ginger: 1 tsp = 1/2 tsp dried, ground 

Ketchup:  1 c = 1 c tomato sauce + 1 tsp vinegar + 1 T sugar

Mustard:  1 T = 1 T dry mustard + 1 tsp water + 1 tsp vinegar + 1 tsp sugar

Onion:  1 c = 1c shallots, green onion or leeks 

Raisins:  1 c =1 c dried cranberries or cherries 

Sour Cream:  1 c =   cream cheese + vinegar to make one cup

Wine: 1 c = 1 c homemade chicken broth or apple juice with 2 tsp vinegar

Joy of Cooking

1/4 c apple cider vinegar = 1/4 c white vinegar (may need a pinch of sugar)

Balsamic Vinegar:  1 T = 1 T white vinegar + 1/2 tsp sugar

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 Many years ago my ENT's assistant gave me a chart of food families and implied that if you are sensitive to one in the group you could be sensitive to another, or all,  in that group.  Of course, small amounts do not seem to bother people.

Fungi:  bakers yeast, brewers yeast, mold in cheese, citric acid (aspergillus), morel, mushrooms and truffles.

Grass Family: Barley malt, bamboo shoots, corn and all corn products, lemon grass, oat, rice, rye, sugar (molasses), triticale ( a wheat/rye hybrid), all wheat and wild rice.

Banana Family:  Arrowroot, banana, plantain

Palm Family:  coconut, dates

Laurel Family:  avocado, bayleaf and cinnamon 

Legume Family:  alfalfa, beans (fava, lima, mung, navy, kidney), black eyed peas, carob, chickpea, lentil, licorice, peas, peanut, senna, soybean and tamarind.  Includes oils also.

Lily Family:  Aloe vera, asparagus, chive, garlic, leek, onion, shallot, sarsaparilla, yucca 

Grape Family:  brandy, champagne, cream of tartar (byproduct of making wine), dried currant, raisin, wine and wine vinegar

Nightshade Family:  eggplant, pepino, peppers (sweet bell and  seasonings ground from peppers), potato, tomato, tobacco, tomatillo.

                 SOMETHING TO THINK ABOUT